KM teach

Suspension work.

KM Open
Advancing power right hand
Hammerfist down side back etc

All mat lengths first without pads, then with pads
Groin Kicks---down hammerist--knee
Side Kick---side hammerfist===knee
Front Kick---puches---knee

Random 3 burpees, 5 pushups, 7 situps, 9 squats

Foot stripping

St Andrews

~3700m on C2.
1:40 intervals 0:20 rest. 9 intervals

Nautilus circuit 2x10 on each

Yoga

P90x Yoga-40 min

Achilles are doing much better with the total rest-3 a day ice--message and Ibuprofen.
Been on foot rest since Sunday and I would say 50% less pain now. Stay with plan until next weekend when start a little loading and strengthening.

KM II teach

Bench Press built up to Max on 531 of 185

KM
30 min of 1 min segments of combatives
Strapped on kick shield vs knife
Circle of Death
Bear hug from front-leverage on neck

Heels and WOD

On restriction again. Leslie the PT made a fairly convincing argument. Soooo things I can do...

Using suspension trainer..
75 Atomic Pushups
75 Sit up-Heels in
75 Pull ups

KM teach

Some light reps and stretching on Suspension trainer. Today and tomorrow is rest days

Mahli rocked out in TEAM graduation. Won both her ground work competitions!!! So proud. "Daddy got them in mount, they tried to shrimp out-but I would not let them" That-a-girl

KM Open
Overcoming disadvantage
Burpee/Knee ladder 7 rounds
Water balloon one hand fight
Impaired vision combination and card pick up
Dizzy target find and card pick up
Taking hits and fighting back
Dog Pile into knees
Improvised getting off ground

PR -C2 under 8m 2k!!!!!! Finally

Hell Yea!! PM Finally!
After many attempts over the year finally broke the 8m mark
7:53 2000 row on the C2. Damper 3 VERY HAPPY

This...was...HELL..my best effort-not sure about duplicating this one

WtcF with Alex
Yard tracks...
20 Push press R-right straights
20 Push press L-left straights
Sandbag Military Press L-R-Elbow
Lunge Front Kick
Squat Knees

Strap on pad, front kick on knife move

Knife vs stick

WtcF

Irv and I

10 2m rounds of Bas All Around Fight

(Subbed Front kick/pivot for sprawl and used knees on leg work)
Heat index-108. Lost a bit of water weight.

Wed at studio

Burpee 24kg swing ladder..
10 burpees
1 swing

9 burpees
2 swings
....

531
Benches

Pad work

531 M1 Wk3

531
DeadLifts
Squats

Yoga

Mom out of hospital and got moved to Newport of PT. Thank you God

Shoulder Hell and KM

WOD
Took suspension trainer to studio
AMRAP in 20min on Suspension Trainer
10 Push Ups
10 Knees to Chest
10 Rollouts
10 Row from seated
Seven rounds

100 Sledge strikes

KM class
Lunge mat length 15-12-9-6 of set ups and push ups at end of each lap
Elbow 1 2 3
Choke from Rear with Push

Shoulders WASTED

Favorite WOD

Um hum. Yep. Calm before the strom

531 wk2 and KM teach

WOD
531 Wk two
40 Sandbag cleans as I mowed yard

KM
Multiple attacker drills
Random body weight
Side hammer/ Punches
Back Kick/ Punches
Knees /Arm bar choke from rear

All activities with multiple attacker

Double KB

Mom's back surgery went well. Exercise in faith. Big "thank you" God

5 rounds of 5 reps of double kettlebell long cycle.
Push up, 2 swings, clean, press, snatch

WTcF TRX

Three rounds of four doublets using new suspension trainer
Irv, David and I

10 Knees in-Pike-Left-Right..... KB swings
10 Handstand push ups...... . Double KB presses
10 Backward lunges........ . Double KB squats
10 Ground touch twists..... Low bar rows

After first round moved all the TRX down to 5 reps-underestimated the hellishness of the whole thing.

Turns Out

Found out mom is in hospital alone with I think is fractured vertebrae. Dad is sick and at home-by himself. Nobody know what is going on yet and the tiny Denton clan all seperated.
Jen got in a fight in Oakland with some crackhead in her complex who has threatened death to her and her family.
People I love and want to hold their hand are miles away.
Work is crazy and intense and full of pressure.
Cancer going around.
God is good.
Life is change.
I have faith-not blind faith that all is going to be OK- but faith that the big picture will be so enlightening and awesome and BIG and fantastic, that even the worst things here is nothing really.
Lots of folks have it lots worse.

Time to be a warrior

531 wk2 m1 &KM

Mil Press
3x75
3x85
14x95

KM David teach
3 3m rounds
1-push up set up squat
2-burpee getup lowpunch move
3-sprawl l-r swim getup ????

Hammerfists front-down-rear-back

531--KM teach

5-3-1
Bench 5x120 5x125 15x135
DL 5x135 5x135 10x160

4 Tabata Rounds
Push up bag strikes
Set up bag strikes
Heavy bag hand striking
Kicks

KM OPen
Tabata bodyweight
Hook, Uppercut, Inside chop, Liver shot
Tabata Hand combination
Forward Knee-Regular knee
Tabata Forward Regular knee combo
Choke from front one hand pluck
Tabata chokes with bodyweight

Built Suspension trainer like TRX

ThursdaY WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

531 wk 1 Month1

Maxes Used this Month
Military Press 115
Deadlift 205
Bench Press 185
Squat 155

1/2 today
MP 5x70---5x80---10x95
Squat 5x95---5x105---12x125

WTcF

Worked with Irv

1/2 Crossfit Grace 95# (clean and jerk)
20m Audio Kettlebell workout (hellish)
1/2 Crossfit Grace 95#

Good workout. May do 5-3-1 Strength with David today at studio

Second WOD
Kick practice with David (10 each kick each leg)
10 striking set ups from Guard

Monday WOD

25 Rounds
1 185# Deadlift
2 Burpees

*Not a fan of this one. Ok workout but could not get in the groove having to constantly change mindset from DL technique to burpees

P90x Ab Ripper (16min)

July 4

Lots of boating, swimming, and eating.....a little yoga. Net calorie gain today I am afraid.

Three today

WOD
Ten Rounds
10 Pull ups
10 Dips
10 Set Ups
10 Squats
~28 min

Two Rounds
1m push ups
1m set ups
1m squats
1m burpees

WOD 3
5-3-1 Week One weights
Military Presses
Squats
Dead Lifts

Krav Maga Open Teaching
Hand strikes
Kicks
Exercise
8 min of each with 3 min of rest between==Total of 24 min of work
Free Gatorade and an outside conditioning workout for everyone

My Life

Love it. Sooooo True. Would not change a thing!!!
http://www.youtube.com/watch?v=fZa7hU6tP_s

Grace Training

2 rounds of Barbara

Attacks from front
Punch presses for form
Driving Palm into Elbow
Groing Kick into knees

Choke from front one hand pluck
Choke from front with Push and against wall
Gun from front cupping